For strength today, let’s hit some heavy front squats, go for a 3RM today! Stay tight, elbows up and explode out of the bottom. Our met-con looks familiar with a 21-15-9 scheme – moderate to heavy snatches and box jumps – go fast and hard today. Strength Front Squat 3RM Conditioning 21-15-9 Power Snatch (135/95) Box Jumps (24/20)  Read more

For the metcon today, start with your partner at one end of the gym with pair of KB, dumbells or plates. At the start of 3-2-1 GO, partner one will complete 3 burpees then grab the object and farmers carry to the end of the gym. Once at the end, complete 7 toes to bar (aim to go unbroken for the entire workout if proficient) then farmers carry back to the starting point. Alternate in this fashion for 18 minutes counting total rounds. Strength Take 15 minutes to find a Push Press 1RM Conditioning  In teams of 2 alternating rounds for 18 minutes 3 burpees 1 Farmers Carry(athlete’s choice) 7 Toes to Bar 1 Farmers CarryRead more

Mixing things up today, build up to your dead lift weight then tackle the AMRAP, scoring rounds and reps. Take time to break down and recover, then we’ll be hitting an 8 minute EMOM of rowing and air squats. Your score for the EMOM will be total air squats across the 4 rounds. AMRAP AMRAP in 12 Minutes 15 Wall Balls (20/14) 12 Dead lifts (225/155) 9 Bar Facing Burpees EMOM EMOM x 8 Row 10/8 Cal :40 B. ME Air squats :40Read more

For Strength today, choose your “bucket” and get in some pull-up work. Work on your progressions and consider ring pull-ups if you’re focusing on improving muscle ups. Take no more than 10-12 minutes on this after shoulder / lat mobility. Today’s WOD is a 5 round for time workout. Keep in mind if handstand push-ups are challenging for you, lower the rep count , use an appropriate scale or substitute regular push-ups. Strength A. – 30 Strict Pull-ups B. – 30 Banded Pull-ups C – 15 Negatives+15 Ring Rows D – 30 Perfect Ring Rows Conditioning 5 Rounds for Time 6 Hang Squat Cleans (155/105) 9 Handstand Push-ups 30 Double UndersRead more

For strength today, use the listed rep scheme with increasing weights to find a heavy single for the day. The met-con is 4 intervals using :60 rest for each – use your own timing so that you can rest for the exact :60. Scale the ring dips to box P-dips or banded box versions as needed. Strength Push Jerk 3,3,2,2,1 Conditioning  4 Intervals with :60 rest between each 12 Kettlebell Swings (55/35) 9 Burpees 6 Ring Dips 12 Kettlebell Swings (55/35) record your worstRead more